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Athlete's Guide to Over Training

Athlete's Guide to Over Training

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Published by excelsiorgroup
An athlete's guide to overtraining- tips on how to balance training, work and study, how to eat, sleep and plan.
An athlete's guide to overtraining- tips on how to balance training, work and study, how to eat, sleep and plan.

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Published by: excelsiorgroup on Feb 26, 2010
Copyright:Attribution Non-commercial


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James marshall |
ExcElsior ebook sEriEs | sEcond Edition
How not to tire, suffer from infections,underperform and burn out.
 The Athlete’s guide to
 thE athlEtE’s guidE to ovErtraining |
• Do you have difculty in balancing work, exams,training and competition whilst also trying to have
a social life?
• Do you feel that you are not trying hard enough toget the best results and that you need to do a bitmore work than your competitors?• Do you struggle to get a healthy diet and are relyingon caffeine and sugary drinks and sweets to keepyou going?• Do you nd it hard to get up in the morning andhave to do extra long warm ups just to get intoyour session?
Watch out – you are on your way to overtraining. This book will help you avoid going the rest of the way.If you are aware of the 5 key hazards, then you will besure to nd the best way not to overtrain.
this book
• The key hazards frvertranng: 
-  p y -  eep-  e ppey- py mee ee’  pmme-  e epee f y fe.
• Sme mmnsymptms fvertranng• Exelsr TranngPhlsphy 
    c    o    n    T    E    n    T    S
 thE athlEtE’s guidE to ovErtraining |
Planning your training in advance for a day, week, month and a year does not takelong and is the sign of a professional. Avoiding planning altogether leads to a higherrisk of overtraining.
Some pitfallS of not planning your training:
Doing the same training sessions week in week out - By continuing to do the samework your body will quickly adapt to the training demands. Adding more load, volumeor increasing the intensity will result in short term improvements, but after 6-12 weeksthe improvements will plateau. It is at that stage that you risk overtraining as themonotony both physically and mentally will add stress to your body.
Mntnus tranng–
Avoiding variations in exercise andenvironments. Performing the same drills at sub maximal intensities for long
periods of time.
 Avdng rest days-
Not allowing your body time to recover leadsto overtraining. By not having rest days and instead working continuously you willprevent adaptation and instead create fatigue and a feeling of guilt when you haveto take unscheduled rest days. This extra stress could result in you breaking down.
 Avdng revery weeks-
A week of submaximal activityor alternate activities for example working on speed instead of strength every 4th weekwill refresh your body and your mind. Without recovery weeks, the strain begins to showand overtraining follows. The type of person who is dedicated to their sport will at this stage try to dowhat has always worked for them - work even harder. This causes overtrainingbecause the stress of not making improvements, plus the added workload ismore likely to result in fatigue.
your training...
key hazard for overtraining:

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